Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Followed by. . .
Skill-Based Movement Primer
Three sets for times of:
20/15 Calories of Rowing
1-3 PERFECT Muscle-Ups + 3-6 Ring Dips (after final muscle-up)
8 Burpee Box Jump-Overs (30″/24″)
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed
B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Calories of Rowing
Deadlifts (185/125 lbs)
Compare results to May 25, 2021.
Rest until the running clock reaches 15:00, and then…
Five rounds for time of:
400 meter Run
20 Push Ups
40 Air Squats
If you want to add a little ???? perform wearing a weighted vest!
Time Cap = 20 Minutes
Compare results to May 25, 2021.
Athlete Notes:
Deadlift volume is going to be real today. But, if there’s definitely something we can all continue to improve, it’s our strength endurance with regards to pulling under fatigue. Check back to your notes to see how this went last time, and see if there’s something you can adjust. Maybe you push the row a little harder? Maybe you do one less set on the deadlifts? Whatever it is, try something different and see if you can beat your previous time! The follow up workout to the deadlifts is a great bodyweight, grind-style workout. It’s really easy to check out in a longer workout like that, especially after already completing a workout at a higher intensity. In competitions there are plenty of times where turnarounds are quick between events and we need to see that athletes can recover in time to give a full effort on short notice. Use these two workouts as a potential opportunity to practice your nutrition between events that have short turnarounds, and as always, see if you can beat your previous times!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Every 6 minutes, for 36 minutes (6 sets) for times:
30/22 Calories of Assault Bike
20 D-Ball Bearhug Squats (150-200/100-150 lbs)
20/15 Calorie Assault Bike
10 D-Ball Bearhug Squats (150-200/100-150 lbs)
10/7 Calorie Assault Bike
Running Endurance Option
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.
A upto 250kg
B 5:02
Only broke 27 in 21/6
Rest unbroken
16:34 with a vest tried to stay unbroken for as long as possible
Broke the squats in round 4 and 5 once.
Diid you hit this one before?
Yes, 5:21 and 18:03
Great improvement! Nice work!